Hold
- Keep your body still while retaining air in your stomach.
Steps
Exit
- Finish by gradually releasing stomach air through belching.
One round
- Purse your lips into a beak shape.
- Take air through your mouth and swallow it.
- Repeat the gulps without releasing the air.
- Gaze
- Eyes closed.
- Duration
- 30–90 minutes with air retained in the stomach.
- Rhythm
- Slow, repeated air swallowing; retention of air in the stomach.
Adapt
Adaptations
- Raised seatPlace a cushion under your buttocks.
- ChairSit in a chair with a straight back.
- WallRest your back against a wall with your legs extended.
Variations
- Nasal-inhalation variation: nasal inhalation before swallowing the air.
Signals of effort
- Repeated air swallowing.
- Abdominal distention from air retained in the stomach.